The “150” – Tonight we will complete 1/2 of the infamous “300” workout, created by Mark Twight of Gym Jones.  To learn more about “300” click HERE. Pull-up X 13 Deadlift X 25 – 135#/95# Push Up X 25 Box Jump X 25 – 24″/20″50x Floor Wiper X 25 (each side) – 135#/95# Kettlebell/Dumbbell Clean + Press (weight must touch floor between reps) X 25 total – 35#/20# Pull Up […]

For Time: 15 Barbell Cleans 135#/95# 15 Toes to Bar 30 Box Jumps 24″/20″ 15 Sandbag Get Ups 60#/40# 30 Push Presses 35# Kettlebell’s or Dumbbell’s/20# Kettlebel’s or Dumbbell’s 30 Double Unders 15 Thrusters (135#/95#) 30 Pull-Ups 30 Burpees 30 Overhead Walking Lunges 45# plate/25# plate

Inspired by a recent Main Site CrossFit WOD… For Time: Walking lunge x 25 Pull up x 20 Box jump x 50 (20″/24″) Double under x 20 Straight leg dead lift x 25 (45#/65#) Knees to elbows x 20 KB swings x 30 (35#/50#) Sit ups x 30 Hang clean x 20 (45#/65#) Handstand push up x 20 Wall ball x 30 Rope climb x 3

Team Evolution – This workout will involve team work and will favor the team with the best communication skills.  While the format, order and details won’t be released until class, the following movements will be involved. Run 100 meters Sit Up Kettlebell Swing – Men @ 50#, Women @ 35# Push Press – Men @ 65#, Women @ 45# If training on your own, arrange the above movements in an […]

Team WOD:  With a partner, complete the following in any order you choose.  You can partition the reps or complete them all at once.  Only one teammate working at a time. For time: Run 1 mile Pull ups x 60 Box jumps x 60 Wall balls x 60 Knees to elbows x 60 Burpees x 60 Run 1 mile

5 Rounds for time: Double Under X 30 Sit Up X 30 Squat X 30 Core and Mobility work will follow…

“Enjoy the Silence” – Required reading for all PR Fitness Athletes.  Click HERE to read more. 10:00 to establish your Deadlift 5 rep max, get there within 3-5 sets. Rest 10:00, then: “Death By 10 Meters”.  The gym record stands at 16, who’s ready to for 17+?

5 rounds for time: Loads for Women = 65#, Men = 95# Overhead Squat x 5 Lower bar to upper back -Alternating Lunge x 3 each leg Behind Neck Push Press x 5 Box Jump Bupree x 3 Recognize any of these folks?

3 Rounds for time of: Run 400 meters Kettlebell Swing X 21 Pull Up X 12 Rest 10:00, then 3 rounds of: Kettlebell Halo to Slasher X 5 each direction – Men @ 50#, Women @ 35# Cauldron X 10 each direction – Men add 45# to bar end, Women add 25# to bar end Toes to bar X 5 Inspiring video below.  Thanks for forwarding it, Kelly!

Skills Focus: Handstand Push Ups and progressions Mobility Focus: Hips